The answer is it all depends on your personal wellness goals. Recent studies suggest breakfast is important for maintaining healthy weight and for weight loss. According to one study, conducted at the University of Bath, breakfast skippers tend to be more lethargic and less active in the morning. This study also found that those who skipped breakfast ate less over the course of the day than did breakfast-eaters, however they also burned fewer calories. So if weight loss or weight management is important to you then a healthy breakfast should be incorporated as part of your morning routine.
As a dietetic intern, I always recommend starting your day with a balanced breakfast containing a combination of healthy protein and carbohydrates. Here are some reasons why:
- If you skip breakfast you are more likely to snack on foods that are high in fat and sugar before lunch.
- People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.
- Breakfast provides energy for the activities during the morning and helps to prevent that mid-morning slump.
Tips on Eating a Quick and Healthy Breakfast
Tip #1. Pick 2-3 ingredients and or foods (vary your ingredients selecting different food groups)
- Protein: egg, tofu, nuts
- Grains: oatmeal, bread, cereal
- Fruits/Vegetables
- Dairy: yogurt, low fat milk
If you are crunched for time: layer up a to-go parfait, grab a container, on the bottom add 1 cup of your favorite yogurt, then add ½ cup granola, top off with seasonal fruits and a handful of nuts. Viola- breakfast to go.
Tip #2. When you are at the grocery store, pick up portable breakfast items. If you have a fridge, stock up on low-fat yogurt (hint: the ~ 32oz container is cheaper per ounce than the individual 8oz containers and takes up less room the fridge). Other items to pick up that are quick and on the go are whole grain breakfast bars, or granola bars and nuts for those mornings when you have to eat breakfast on the go. Check out the recipe below on how to make your on breakfast bar.
Tip #3. Plan ahead to eat breakfast. This means you should decide what you are going to eat for breakfast before the next morning. You can save time by putting out the box of cereal or cutting up some fruit the night before.
Healthy 5-Ingredient Granola Bars Recipe
Healthy, no bake granola bars with just 5 ingredients and a sweet, crunchy texture. Peanut butter and honey complement each other perfectly in this ideal portable breakfast or snack.
Author: Minimalist Baker
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| Image source: http://minimalistbaker.com |
Ingredients
- 1 cup packed dates, pitted (deglet nour or medjool)
- 1/4 cup honey (or sub maple syrup or agave for vegan option)
- 1/4 cup creamy salted natural peanut butter or almond butter
- 1 cup roasted unsalted almonds, loosely chopped
- 1 1/2 cups rolled oats (gluten free)
- optional additions: chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.
Instructions
- Process dates in a food processor until small bits remain (about 1 minute). It should form a "dough" like consistency.
- Optional step: Toast your oats (if you like the toasted flavor) in a 350 degree oven for 15-ish minutes or until slightly golden brown. Otherwise, leave them raw.
- Place oats, almonds and dates in a bowl - set aside.
- Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
- Once thoroughly mixed, transfer to an 8x8 dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.)
- Press down until uniformly flattened. Cover with parchment or plastic wrap, and let set in fridge or freezer for 15-20 minutes to harden.
- Remove bars from pan and chop into 10 even bars. Store in an airtight container for up to a few days. I kept mine in the freezer to keep them extra fresh, but it isn't necessary.
Guest blog submitted by: Jalak Patel, MS, Dietetic Intern at UC San Diego Medical Center and edited by FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.
